The Breakfast Beauty: The Wake-Up Before the Warm-Up

Tournaments are one of the best things about minor hockey for the
kids. They travel, meet make new friends and play different players and
teams.

After a hectic week at home and school, you pack yourself into a
cramped car, drive for hours, check into your hotel and sleep in a
strange bed, cot or air mattress. The next morning, you are so stiff and
tight that your bones creek and you waddle like a penguin. And that’s
the kids. Imagine how the parents and coaches feel! And you haven’t
played a game yet. The next morning, after a tough day of hockey, you
are even stiffer. Before braving the breakfast buffet gauntlet, try
these gentle stretches to loosen up your back and hips and to awaken
your nervous system to be ready to battle on the ice, and the buffet
line.

Parents and coaches, these stretches are rated G for great, and are approved for the whole family anytime you need to loosen up.

Dead Dude Pose

Lie on you back with your feet hip-width apart and let your feet fall
away from your body. This will help you tune into your stiff hips from
playing, coaching, standing, sitting and sleeping. You will also start
to relax the stiffness in your back. Place your hands by your side and
roll your palms up. This helps relax and stretch your chest and
shoulders. Close your eyes, breath long slow breaths and really focus on
relaxing when you exhale. Lay here for 10 breaths or so; you will feel
your muscular tension ease and your body will soften.

Superman

Extend your arms overhead, palms up, and point your toes. When you
inhale, reach through the fingers and lengthen your spine. Relax on the
exhale. You are now creating space and length in the spine, shoulders
and hips. If you find your belly rising and your lumbar curve becoming
more pronounced when you reach, it means your hip flexors are too tight.
Focus on locking your core, without contracting your quadriceps, to
lock your mid-section and relax the thigh muscles. Keep reaching and
keep relaxing.

Rock and Roll

Grab each knee with one hand and pull your knees to your chest and
round your lower spine. Start by keeping your head on the floor and
rotate the knees to introduce no-load mobility to the hip region. Now
tuck you chin to your chest and roll front to back. Make sure you have a
round spine with no flat spots. Your body weight will gently massage
your spine and back muscles and awaken your nervous system. Finally open
your elbows to the side and rock side-to-side to massage and soften
your lower back muscles.

Twist and Shout

Cross your top leg across the centre line of your body and bring the
thigh perpendicular to the spine. Place your closest hand on the top
knee and gently relax and soften as you breath. Don’t push the stretch,
just let it happen. After a few breaths, turn your head and look away
from the stretch at your opposite hand. This stretch further stimulates
and awakens your nervous system, stretches your lower back and glutes
and opens your chest.

As my son says: “It’s a beauty!” It only takes five minutes, so give it a try.

Established in 1999, HockeyNow is the only magazine delivering the best in news and stories from across the minor, junior, collegiate and female hockey ranks, both in print and through our world-class website at HockeyNow.ca. Print copies of our 43 annual issues are available free in hockey rinks across B.C., Alberta, and Ontario. We are deeply involved and committed to developing and promoting the game of hockey to our readers through unique perspectives and stories they won’t find anywhere else. See more...